When it comes to weight loss, many people's first instinct is to cut calories drastically. However, severe caloric restrictions can harm your health in more ways than one. The key to sustainable weight loss isn't just about eating less—it's about eating right. To understand what "eating right" means, it's essential to grasp your caloric needs and how your body uses calories.
Calories are not just a measure of heat energy. In the context of our daily lives, calories quantify the energy our bodies get from the food and drinks we consume. Our bodies use calories for three main purposes:
This is the minimal amount of energy needed to maintain vital functions like breathing and organ activity while at rest. BMR represents the calories required to sustain life without any physical activity.
This refers to the calories burned while digesting and metabolizing the foods we eat.
Calories are used for all physical activities, including both non-exercise activities like walking or doing chores (Non-exercise Activity Thermogenesis - NEAT) and exercise-related activities like workouts (Exercise Activity Thermogenesis - EAT).
In simple terms, consuming more calories than your body needs leads to weight gain, while consuming fewer calories leads to weight loss. This is the principle of calorie balance, which is supported by robust scientific research and forms the basis for most weight loss strategies.
However, cutting too many calories can have negative consequences on your health. Let's explore the potential effects of severe calorie restriction.
Consistently consuming too few calories can slow down your metabolism. This metabolic slowdown can continue even after you stop following the restrictive diet. Low-calorie diets can cause muscle loss, which in turn reduces the number of calories your body burns by up to 23%. Since muscle burns more calories than fat, losing muscle mass means your body will need fewer calories, making it harder to lose weight in the future and easier to regain the weight you've lost.
For women, adequate calorie intake is crucial for hormone regulation and ovulation. Hormones like estrogen and luteinizing hormone (LH) are essential for reproductive health. A diet too low in calories can reduce estrogen levels, potentially affecting both fertility and overall health. Inadequate estrogen levels can also negatively impact bone and heart health. While more research is needed on how severe calorie restriction affects men, the potential negative impacts on hormones are a concern for both genders.
Severely restricting calories makes it challenging to meet your daily nutrient needs. Diets that are too low in calories often lack essential nutrients like iron, folate, and vitamin B12, leading to conditions such as anemia, which is characterized by extreme fatigue and weakness. Eating a variety of whole, minimally processed foods can help ensure you're getting the necessary nutrients to support your energy levels and overall health.
Reducing your calorie intake too drastically can weaken your immune system, making you more susceptible to infections and illnesses. For those who combine severe calorie restriction with intense physical activity, the risk of lowered immunity is even higher. While the effects of calorie restriction on non-exercisers are less clear, it’s evident that not getting enough calories can impair your body's ability to fight off illnesses.
Restricting calories too much can also affect bone health by lowering estrogen and testosterone levels, which are important for bone formation and maintenance. When these hormone levels drop, bone formation can decrease, and bone breakdown can increase, leading to weaker bones and a higher risk of fractures.
In addition to the above effects, severe calorie restriction can lead to several other symptoms, including:
So, what does "eating right" actually mean?
"Eating right" involves understanding your individual caloric needs and consuming a balanced diet that provides all the nutrients your body requires to function optimally. Your caloric needs are determined by several factors, including age, sex, height, weight, body fat percentage, and activity levels.
To simplify this process, consider using the BMR (Basal Metabolic Rate) calculator in the GOGETFIT app. This tool can help you determine your BMR and TDEE (Total Daily Energy Expenditure), which represent the calories you need to maintain your current weight.
To lose weight safely and effectively, create a small calorie deficit by consuming about 150-200 calories less than your TDEE. This moderate deficit will help prevent negative effects on your metabolism and ensure that you continue to consume above your BMR calories, maintaining overall health.
Rather than focusing on eating less, prioritize eating right to achieve sustainable weight loss and better health. Severe calorie restriction can lead to a host of health issues, from slowed metabolism to nutrient deficiencies and reduced immunity. By understanding your body's caloric needs and making informed nutritional choices, you can support your fitness journey without compromising your health.
Ready to embark on a fitness journey that prioritizes health and sustainability? Join GOGETFIT today! Our app offers tools to help you calculate your caloric needs, track your progress, and develop a personalized fitness plan that works for you. With GOGETFIT, you'll learn how to eat right, stay active, and achieve your fitness goals in a way that supports your overall well-being.
Visit GOGETFIT to start your journey toward a healthier, happier you!
